WARM UP
10 Shuttle Runs then
Barbell Warm Up
10 Push Press
10 Good Mornings
10 Back Squats
Dynamic Stretch
STRENGTH
Deadlift
Warm Up set
(6)2 Deficit
6@60%, 5@65%, 4@70%, (2)2 75-80%
WOD
6 Rounds
Row or Bike 20/15 Calorie
30 ft. Sandbag Carry. 150/100
ICING
Jefferson Curl 20 Reps
Feet Up the Wall 2 Min